Monday: 4 x 20′ / 1′ rest

Not on slides for a change.  So, that left the question of the right power to target.  My guess was 10W higher.  My guess turned out to be right.  It felt just challenging enough and my lactates were right on target at 1.6mmol/l after 60 minutes.

Here’s my rate and power plan.

12-21

I was very close on rate (6 strokes out of 1508) and a bit high on power (89 meters out of 19554m).

Target_____________Actual_____________delta____________
Strokes____Meters______Strokes____Meters______Strokes__meters___EndHR
0184___|___02417___|___0184___|___02429___|___00___|___12___|___134
0186___|___02417___|___0187___|___02440___|___01___|___24___|___141
0188___|___02439___|___0189___|___02445___|___01___|___07___|___139
0188___|___02439___|___0188___|___02443___|___00___|___04___|___143
0188___|___02439___|___0189___|___02443___|___01___|___04___|___142
0188___|___02439___|___0190___|___02441___|___02___|___02___|___143
0190___|___02439___|___0191___|___02457___|___01___|___19___|___148
0190___|___02439___|___0190___|___02456___|___00___|___17___|___148
1502___|___19465___|___1508___|___19554___|___06___|___89___|___000

More conventional notation.

Workout Summary – Dec 21, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_19554_|_80:00.0_|_02:02.7_|_189.3_|_18.9_|_138.9_|_ 67.3% _|_13.0_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_02429_|_10:00.0_|_02:03.5_|_185.8_|_18.4_|_126.0_|_ 58.1% _|_13.2_|_10.1
02_|_02440_|_10:00.0_|_02:02.9_|_188.4_|_18.7_|_136.2_|_ 65.4% _|_13.0_|_10.1
03_|_02445_|_10:00.0_|_02:02.7_|_189.6_|_18.9_|_136.5_|_ 65.6% _|_12.9_|_10.0
04_|_02443_|_10:00.0_|_02:02.8_|_189.0_|_18.8_|_142.3_|_ 69.7% _|_13.0_|_10.1
05_|_02443_|_10:00.0_|_02:02.8_|_188.9_|_18.9_|_140.7_|_ 68.6% _|_12.9_|_10.0
06_|_02441_|_10:00.0_|_02:02.9_|_188.5_|_19.0_|_143.5_|_ 70.5% _|_12.8_|_09.9 (Lactate 1.6mmol/l)
07_|_02457_|_10:00.0_|_02:02.1_|_192.3_|_19.1_|_140.9_|_ 68.7% _|_12.9_|_10.1
08_|_02456_|_10:00.0_|_02:02.2_|_192.0_|_19.0_|_144.7_|_ 71.4% _|_12.9_|_10.1

Screen Shot 2015-12-21 at 6.33.00 PMScreen Shot 2015-12-21 at 6.32.47 PM

Tomorrow:  Back to work.  New mesocycle.  Time to start working the long intervals.  The menu is offering a water fall.  3K, 2.5K, 2K.  Pace goal is 1:48.

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